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  6. Flax seeds vs. Navy beans

Flax seeds vs. Navy beans — In-Depth Nutrition Comparison

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How are Flax seeds and Navy beans different?

  • Flax seeds are higher than Navy beans in Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, Fiber, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax seeds covers your daily need of Vitamin B1 117% more than Navy beans.
  • Flax seeds contain 9 times more Selenium than Navy beans. Flax seeds contain 25.4µg of Selenium, while Navy beans contains 2.9µg.

Seeds, flaxseed and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flax seeds vs Navy beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +639.6%
Contains more CalciumCalcium +269.6%
Contains more PotassiumPotassium +109%
Contains more IronIron +142.8%
Contains more CopperCopper +481%
Contains more ZincZinc +321.4%
Contains more PhosphorusPhosphorus +345.8%
Contains more ManganeseManganese +371%
Contains more SeleniumSelenium +775.9%
Contains less SodiumSodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +593.7%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B3Vitamin B3 +374.6%
Contains more Vitamin B5Vitamin B5 +270.3%
Contains more Vitamin B6Vitamin B6 +242.8%
Contains more Vitamin KVitamin K +616.7%
Contains more CholineCholine +76.1%
Contains more Vitamin CVitamin C +50%
Contains more FolateFolate +60.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +122.2%
Contains more FatsFats +6700%
Contains more OtherOther +187.6%
Contains more WaterWater +816.8%
~equal in Carbs ~26.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated Fat +5200.7%
Contains more Poly. FatPolyunsaturated fat +5763.3%
Contains less Sat. FatSaturated Fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +210.8%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Navy beans
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Navy beans Opinion
Calories 534kcal 140kcal Flax seeds
Protein 18.29g 8.23g Flax seeds
Fats 42.16g 0.62g Flax seeds
Vitamin C 0.6mg 0.9mg Navy beans
Net carbs 1.58g 15.55g Navy beans
Carbs 28.88g 26.05g Flax seeds
Magnesium 392mg 53mg Flax seeds
Calcium 255mg 69mg Flax seeds
Potassium 813mg 389mg Flax seeds
Iron 5.73mg 2.36mg Flax seeds
Sugar 1.55g 0.37g Navy beans
Fiber 27.3g 10.5g Flax seeds
Copper 1.22mg 0.21mg Flax seeds
Zinc 4.34mg 1.03mg Flax seeds
Starch 15.4g Navy beans
Phosphorus 642mg 144mg Flax seeds
Sodium 30mg 0mg Navy beans
Vitamin E 0.31mg 0.01mg Flax seeds
Manganese 2.482mg 0.527mg Flax seeds
Selenium 25.4µg 2.9µg Flax seeds
Vitamin B1 1.644mg 0.237mg Flax seeds
Vitamin B2 0.161mg 0.066mg Flax seeds
Vitamin B3 3.08mg 0.649mg Flax seeds
Vitamin B5 0.985mg 0.266mg Flax seeds
Vitamin B6 0.473mg 0.138mg Flax seeds
Vitamin K 4.3µg 0.6µg Flax seeds
Folate 87µg 140µg Navy beans
Choline 78.7mg 44.7mg Flax seeds
Saturated Fat 3.663g 0.098g Navy beans
Monounsaturated Fat 7.527g 0.142g Flax seeds
Polyunsaturated fat 28.73g 0.49g Flax seeds
Tryptophan 0.297mg 0.1mg Flax seeds
Threonine 0.766mg 0.289mg Flax seeds
Isoleucine 0.896mg 0.387mg Flax seeds
Leucine 1.235mg 0.7mg Flax seeds
Lysine 0.862mg 0.52mg Flax seeds
Methionine 0.37mg 0.111mg Flax seeds
Phenylalanine 0.957mg 0.471mg Flax seeds
Valine 1.072mg 0.504mg Flax seeds
Histidine 0.472mg 0.206mg Flax seeds
Omega-3 - ALA 0.177g Navy beans
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
21%
Navy beans
Minerals Daily Need Coverage Score
191%
Flax seeds
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 3.565g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.